Today was a tempo run.  It was a beautiful morning for a run.  Not too cold at all and vey little wind.  I ran next to the lake and the sunrise was amazing.  It was also cool to see a line of ducks about 25 yards long all jump into the water at the same time.  It was like the mass start during my last triathlon. 

My legs felt good and had no pain whatsoever with the legs for the entire run.  I did a 1/2 mile warmup followed by 6 miles at tempo with an AP of about 7:25 followed by a 1/2 mile cooldown.  With the warmup and cooldown the AP was 7:40 for the run. 

It was a really nice morning for a run.  Today was a recovery run so I made it a little longer and I took it easy.  I tried to just keep a comfortable pace and just enjoy the run.  My legs felt just fine, other than just being a little tired. 

AP:  8:25

Today was intervals.  It was raining outside so I decided to head to the gym and run on the TM.  It worked out pretty good because I was able to set the speed I wanted for the intervals.  .5 warmup followed by .5 mile recovery and .5 mile speed.  Speed work was done at 7:03/mile and recovery was done at 8:13 mile.  I was pretty tired after the run.  My AP was 7:41. 

I had a nice recovery run in the rain/mist this morning.  It was almost 60 degrees this morning and there was a mist for most of my run, but in a couple areas it started to full on rain.  It felt great.  I love running in weather like that.  I felt like I pushed pretty hard yesterday, so I tried to keep todays run at a pace I could maintain for a while and just let the legs recover before tomorrows long run.

AP:  8:23

Today was my long run.  It was a really nice morning.  Not cold at all, but a little muggy and humid.  I was able to run at 6:30 with shorts and a shirt.  Compared to last week, I was much more tired during this run.  I was fine until about mile 14, but around that time I could tell that the hills of Havasu make running much harder than the flat roads of Mesa.  I tried to push the pace at mile 13, but the pace was not pushed too much.  I did manage a 7:55 mile, but the others were 8:20-8:30.  Overall the run went well and I felt good.

AP:  8:33

It was a really nice morning.  Not too cold and overcast.  I was able to go on a nice bike ride with Rhett.  We did about 22 miles and I could tell Rhett had been working the bike a bit this week because he made me work to keep up with him and he seemed to be riding really easy. 

After the ride I took in some carbs and relaxed for about 10 minutes and then started off on an easy recovery run.  I was not sure how many miles I was going to go, but after my 1.5 mile turnaround my legs felt really good and I decided just to go to the 2 mile turnaround and make it an even 4 miles.  I took the run slow and easy.  I was really happy with my running this week.  Now I will give my legs a rest until Monday.